8 healthy foods to naturally increase your hemoglobin

For your body to function correctly, it is necessary to maintain healthy levels of hemoglobin in your blood. A simple blood test can determine if you’ve low hemoglobin.

Healthy Lunch. Chicken, spinach and pomenagrates.
Source: kaboompics.com

Hemoglobin is an iron-rich protein that is present in red blood cells and is responsible for carrying oxygen through the body.

When the level of hemoglobin drops, it can cause weakness, fatigue, headaches, shortness of breath, dizziness, poor appetite, and rapid heartbeat.

People suffering from low levels of this protein invariably suffer from iron deficiency, referred to as anemia.

Usually, when a person has low hemoglobin, it due to nutritional deficiencies, and therefore, this level increases by making changes to the diet.

For your body to function correctly, it is necessary to maintain healthy levels of hemoglobin in your blood. A simple blood test can determine if you’ve low hemoglobin.

When deciding about having elective surgery, as in plastic surgery, hemoglobin plays a huge part in being approved by a certified surgeon. Your request is denied if you fall under 12.0 g%

Here are 8 Natural Ways to Increase Hemoglobin

According to the World Health Organization, “anemia is a condition in which the number of red blood cells or their oxygen-carrying capacity is insufficient to meet physiologic needs.”

Some good iron-based foods are liver, red meat, shrimp, tofu, spinach, almonds, dates, lentils, fortified breakfast cereals, almonds, oysters, and asparagus.

Though iron deficiency is the most common cause of low hemoglobin levels, other conditions, such as folate, vitamin B12 deficiencies, chronic inflammation, parasitic infections, and inherited disorders can all cause anemia.


Watermelon, strawberry, and blueberry plate. Rich in iron for a better hemoglobin level.
The favorite summer fruit makes it to the list of iron-rich foods.

The aesthetically and refreshing fruit is not just rich in iron but also a good source of vitamin C. This helps in better absorption of iron which translates into better hemoglobin levels for you.

Related: What is Hemoglobin? (+Levels for Plastic Surgery) 


You must have heard that eating an apple a day keeps the doctor away.

Not only is apple good for your health, but it is also a rich source of iron. Apples are a suitable and delicious option when it comes to boosting hemoglobin levels naturally.


Apart from comprising iron, Pomegranate is mostly rich in protein, calcium, fiber and several other vitamins and minerals.

Pomegranate makes it a perfect source for people with low levels of hemoglobin.

Increase Vitamin C Intake

Low hemoglobin levels due to a deficiency of vitamin C can be corrected by eating more foods rich in vitamin C. Iron cannot be fully absorbed by the body without the help of this vitamin.

Related: 7 Delicious Weight Loss Foods to Have on Your Plate

“To improve your absorption of iron, eat it along with a good source of vitamin C — such as orange juice, broccoli, or strawberries — or eat nonheme iron foods with food from the meat, fish, and poultry group,” as suggested in WebMD.

Foods rich in vitamin C include papaya, oranges, lemon, strawberries, bell peppers, broccoli, grapefruit, tomatoes, and spinach.

Legumes and grains

Legumes have proved to be an excellent food item that increases the HGB levels in the blood.

They contain folate and vitamin C as well. An excellent source of iron for vegans and vegetarians are Soybeans, kidney beans, and chickpeas.

Whole grains

Whole grains can be added to your diet to increase your hemoglobin levels.

Oatmeal, barley, and quinoa are wholesome options when it comes to iron deficiencies.

These whole grains can be added to your diet too as it serves weight loss purposes.


According to Dr. Prateek Bhandari,”pistachio nuts are the best source of iron as it contains 15 mg of iron in 100 grams of nuts.”

He suggests taking a handful every day, along with apricot nuts.

“Everyday as a mid-breakfast snack or mid-afternoon snack every day to increase iron levels in the body.” Read more here

Almonds are also on top of the list with about 6% per ounce daily.

“Eating almonds along with foods containing vitamin C or an animal-based source of iron will help increase the amount of iron your body absorbs,” suggests SFGate.

A balanced diet is the best way to ensure you get a daily supply of HGB in the blood.

Always ask your doctor or healthcare provider to suggest ways to improve your nutrition to increase your hemoglobin count.